Daily Calories & Macronutrients

Choose the right balance of protein, carbohydrates and healthy fats.

A healthy diet consists of the right combination of the three macronutrients, carbohydrates, protein and fat. The amount of each macronutrient you need per day is determined by your calorie intake. Fat provides 9 calories per gram, while carbohydrates and protein each contain 4 calories per gram.

Estimated Calories Needs

Generalized calorie estimates are based on age, gender and activity level. According to the Dietary Guidelines for Americans 2010, women usually require 1,600 to 2,400 calories, while men often need 2,000 to 3,000 calories each day to maintain a healthy body weight. Individualized calorie needs are based on body weight. For example, Harvard Medical School reports that men and women require 13 to 18 calories per pound of body weight each day depending on how active they are; the University of Washington recommends people who are obese consume 10 calories per pound of their ideal body weight each day—this may be as little as 1,200 calories per day.

Protein Needs

Adults should consume 10 to 35 percent of their daily calories from protein, according to the Institute of Medicine. For example, someone following a 2,000-calorie diet may need 50 to 175 grams of protein each day. More specifically, most healthy people require about 15 to 20 percent of their calories from protein, which is equivalent to 75 to 100 grams of protein for a 2,000-calorie diet. Good sources of healthy, high-protein foods include lean meats, poultry, seafood, egg whites, low-fat dairy products, soy products, seitan, legumes, nuts and seeds.

Fat Requirements

The Institute of Medicine recommends adults consume 20 to 35 percent of their total daily calories from fat. This means eating 44 to 78 grams of fat per day when following a 2,000-calorie meal plan. Since eating too much saturated fat, found in high-fat meats, butter, lard and full-fat dairy products, can increase your risk for high cholesterol and heart disease, choose healthier unsaturated fats instead when possible. Examples of heart-healthy fats include olive, canola, flaxseed and soybean oils, purified fish oil, peanut butter, nuts, seeds, avocadoes and hummus.

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.